Wednesday 100512

"The guy who wrote 'A job well done never needs doing again' never weeded a garden."
- Anonymous

Warm-up:
As usual.

WOD:
5 rounds for time of:
7 Pull-ups
7 Jump Squats
7 Burpees
7 Push-ups

Post times to comments.

Tusday 100511

Go hard! Event 1 is THIS WEEKEND! Every rep should be just as intense as NAX Finals were last year!

Warm-up:
As usual

Skill development:
Toes-to-bar
3 x max rep sets

WOD:
For time:
20 Chest-to-bar Pull-ups
20 K2Es
Farmers Walk, 20lbs per hand, 50m x6
20 K2Es
20 Chest-to-bar Pull-ups

Post times to comments.

For the farmer's walks, use anything that weights approximately 20lbs.

Monday 100510

"We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until tomorrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs."
- Arnold Bennett

Warm-up:
As usual.

WOD:
7 rounds for time of:
10 HSPUs
10 Jump Squats
10 L-pull-ups

Post times to comments.

Thursday 100506

"Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also."
- Marcus Aurelius Antoninus

Warm-up:
As usual.

WOD:
A. Handstand Push-ups (or appropriate progressions)
Work on form, and then do 3x max rep sets (Rest 5:00)

B1. Max Rep Burpees (rest 2:00)

B2. Max Rep Pull-ups (rest 2:00)

Post results for both A and B to comments.

Wednesday 100505

Read 'The Tank Model of Fitness' from Crossfit Impulse

Warm-up:
As usual, without squats.
400m x 2

WOD:
Max rep squats x 7 sets
Rest as needed between sets.

Make sure each rep reaches full extension at the top, and make sure that your hips drop below parallel at the bottom.

Post results for each set to comments.

Tuesday 100504

"No student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction."
- Charles Kendall Adams

Warm-up:
As usual

WOD:
For time:
Run 200m
21 Push-ups
21 Sit-ups
Run 400m
15 Push-ups
15 Sit-ups
Run 800m
9 Push-ups
9 Sit-ups

*Push-ups are chest and thighs to ground (must happen simultaneously), with full lock-out at the top at 11x1 pacing
*Sit-ups are feet anchored, with hands at ears/behind head. Shoulder blades touching the ground at the bottom, elbows touching knees at the top

Post times to comments.

Note: '11x1' pacing, or anything similar: The first number is the number of seconds it should take you to get to the bottom of a movement (in this case, the bottom of the push-up). The second number is the number of seconds you hold at the bottom. The third number is the number of seconds it should take you to get to the top of a movement (in this case, the top locked-out position of the push-up). When there is an 'x' instead of a number, it means the focus is on driving upward as fast as possible. Finally, the fourth number is the number of seconds you hold in the top position of a movement.
So, for these push-ups, you should drive upwards to the top position as fast as possible, hold for one second, descend to the bottom position for one second, hold for one second, and repeat, driving back upward as fast as possible.
If you have any questions, post them to the comments and I'll answer them!

Monday 100503

"The great secret of success in life is for a man to be ready when his opportunity comes."
- Benjamin Disraeli

Warm-up:
As usual

WOD:
21-15-9 rep rounds of:
Handstand Push-ups
Burpees
Run 200m between rounds.

Post times to comments.